Crossfit Garage – CrossFit
Warm-up
General:
3 RDS
30 Single Unders
8 Push-Up to Pike
8 Up-downs
8 Arm Circles Forward
8 Arm Circles Backwards
Specific:
2 RDS (1 W/ Back against wall no barbell, 1 W/ EMPTY BARBELL)
3 Dip and Pause
3 Dip and Drive (No Press)
3 Dip, Drive, Press (2 sec pause overhead)
Push Press (5-5-3-3-1)
Take 5:00~ to warm up to a moderate-heavy starting weight (barbell received from rack)
– We are looking to build across the 5 sets to a heavy single at the end
– We are not chasing a 1RM today, but if it happens to happen, so be it!
Metcon (Time)
WOD
3 Rounds:
10 Push Press (115/75)
20 Burpees
50 Double-Unders
13 MIN CAP
Accessory Work
OPTIONAL:
3 Sets for Quality
10 DB Frontal Raises
10 DB Lateral Raises